Recipes to prevent insulin spikes and energy crashes

As the sun sets during Ramadan, breaking your fast feels like a child waiting to unwrap a gift. But before you dive headfirst into that plate of fried delights or sugary treats, hold your horses!

What you eat during Iftar can make all the difference between feeling energised or going on a blood sugar rollercoaster. This can lead to energy crashes, hunger pangs, and long-term health issues. One of the biggest culprits behind this is the dreaded insulin spike.

When you eat foods high in refined carbs or sugar, your blood sugar levels shoot up like a rocket, prompting your pancreas to release a surge of insulin. While insulin helps your cells absorb glucose, too much too soon can leave you feeling sluggish, hungry and craving more food. Insulin spikes can also contribute to insulin resistance over time, a precursor to conditions like type 2 diabetes.

The good news? Choosing the right foods in Iftar can keep your blood sugar steady and your energy levels soaring. Nutritionists and health experts recommend foods gentle on the stomach that are nutrient-dense and low in the glycaemic index to prevent rapid blood sugar fluctuations.

Eggs are the gold standard when it comes to breaking your fast. High in protein and healthy fats, they are like a trusty anchor, keeping your blood sugar steady and your hefty cravings in check. Plus, they are versatile enough to be used in different dishes. For example, you can make a quick and easy Middle Eastern favourite, Shakshuka, by poaching your eggs in a spicy tomato and pepper sauce. 

Nuts and seeds are considered to be nutritional powerhouses. Almonds, walnuts, chia seeds, and flaxseeds are loaded with healthy fats, protein, and fibre, making them the perfect trifecta to keep insulin spikes at bay. 

Another excellent addition would be oats, particularly rolled oats, which are complex carbohydrates that release glucose slowly into the bloodstream. Its high fibre content contributes to feelings of fullness and helps prevent insulin spikes. But avoid instant oatmeal, which is often loaded with added sugars.

Incorporating fruits like apples, oranges, guavas, baels, and bananas are loaded with fibre. They are like a slow-burning candle, releasing natural sugars gradually into your bloodstream. Make a fruit salad or a glass of juice for a refreshing and balanced Iftar. Add a handful of spinach or kale for an extra nutrient boost.

To round off your iftar, yoghurt and yoghurt-based drinks are great choices as well. They are packed with probiotics that help restore your digestive system after a fast, ensuring smooth sailing for your metabolism. Opt for plain, unsweetened yoghurt and avoid sugary versions in the market.

Though dates are a traditional part of Iftar, consuming more than one or two can cause a rapid rise in blood sugar. Md Ruhul Amin, professor at the Institute of Nutrition and Food Science, Dhaka University, explains, "While dates are healthy, their high sugar content can lead to glucose spikes if consumed in excess."

He further advises to focus on lean protein and fibre-rich carbohydrates. A plate with grilled chicken, fish, or eggs alongside complex carbs like brown rice, whole wheat roti, or lentils is ideal. Avoid refined carbs such as white rice, white bread, and deep-fried snacks as they cause insulin spikes. Instead, include vegetables, legumes, and healthy fats like olive oil, avocados, to balance your meal.

Breaking your fast during Ramadan does not have to be a gamble. By choosing foods that are low in sugar and rich in nutrients, you can keep insulin spikes in check and set yourself up for a night of worship and reflection. After all, Ramadan is about nourishing both your body and soul.

Shakshuka 

Ingredients: 

2 tbsp olive oil 

1 small onion, finely chopped 

1 red bell pepper, chopped 

2 garlic cloves, minced 

1 tsp ground cumin 

1 tsp paprika 

1/4 tsp chilli powder 

1 can diced tomatoes 

Salt and pepper, to taste

2 large eggs 

Fresh parsley or coriander, chopped

Instructions: 

Heat the oil in a large, deep skillet or frying pan, over medium heat. Add the chopped onion and bell pepper to the pan. Sauté for 5-7 minutes, until softened and slightly caramelised.

Stir in the garlic, cumin, paprika, and chilli powder. Cook for another minute until fragrant.

Pour in the diced tomatoes and season with salt and pepper. Simmer for about 10 minutes, stirring occasionally, until the sauce thickens and the flavours meld together.

Next, use a spoon to create two small wells in the sauce. Carefully crack an egg into each well, being careful not to break the yolk. Cover the pan and cook the eggs for 5-7 minutes, or until the whites are set but the yolks are still soft. If you like your eggs more cooked, leave them for a bit longer.

Sprinkle with fresh parsley or coriander, and serve with warm bread for dipping and enjoy.

Grilled Chicken and Avocado Salad

Ingredients: 

1 skinless chicken breast

1 tbsp olive oil

½ tsp salt and black pepper 

½ tsp garlic powder 

½ avocado, sliced 

1 cup mixed greens (lettuce, spinach) 

½ cup cherry tomatoes

1 tbsp flaxseeds 

1 tbsp lemon juice

Instructions:

Marinate the chicken with olive oil, salt, black pepper, and garlic powder. Grill the chicken until fully cooked (about 5-7 minutes per side). Slice the chicken and mix with avocado, greens, cherry tomatoes, and flaxseeds. 

Drizzle with lemon juice and serve.

Fruit and Yoghurt Parfait 

Ingredients: 

1 cup full-fat Greek yoghurt 

1 tbsp chia seeds

1/2 cup mixed berries (strawberries, blueberries) 

1/4 cup crushed nuts (like almonds or walnuts) 

Instructions:

Using chia seeds, mix them into the yoghurt and let sit for 10 minutes to thicken. In two glasses or bowls, spoon a layer of yoghurt, add berries, and sprinkle nuts. Repeat by adding another layer of yoghurt, top with extra berries and nuts.

Serve and enjoy right away or chill for a refreshing treat during Iftar.